WOD: Friday 221104

The weekend is almost here folks. Just gotta get through this little guy of a workout.

• Daily Focus

The goal today is to spend some time working on progressions for the ring muscle-up. What we want to do is break down the ring muscle-up point by point and allow athletes of all levels to tackle some drills that will make them feel that they are getting taught and moving up the progression line with this movement pattern. Even this means, just getting better at support holds, that is a big win for the day. We will then transition into a simple chipper with the emphasis on the ring muscle-ups at the end. We will be pretty fatigued by the time we get there so just stay steady throughout in order to finisher strong.

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• Gymnastics Skill Work - Ring Muscle-up Progressions

For quality:

Top Dip Support

Lower-to-Bottom Dip

-- then --

Bottom Dip Hold

False Grip Muscle-up Ring Row Transition

Toenail Spot Ring Muscle-up

-- then --

Seated Banded Ring Muscle-up

Box Transition Ring Muscle-up

-- then --

Kipping Ring Pull-up

Muscle-up Pop Swing + Swing + Pull-to-Hips

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• Points of Performance, Coaching Cues, & Scaling Modifications

Wall Balls: Elbows should stay in front of the body and hip crease needs to pass below parallel. Focus on a good dynamic drive with tension out of the hole as we release the ball.

-Scale: For wall balls, let's first reduce the weight, second reduce the height of the target, and third we can move to a light goblet squat or air squats. If someone has knee issues then sub out light dumbbell push press or strict press.

Row Calories: Get the rower moving quickly and then work on a steady state long stroke. Focus on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish.

Burpee Box Jump Overs: These should be box facing today and we are looking at staying close to the box and low across with a 2 foot takeoff and 2 foot landing.

-Scale: For this one we want to move to burpee step-ups first and then next to burpees-to-target, and finally just scale to a traditional burpee.

Ring Muscle-ups: Work on engaging the lats and having the arch to hollow position create the movement that allows for the hip to drive toward the rings, then pull the feet back underneath you as we throw the torso on top of the rings.

-Scale: We can move to banded ring muscle-ups, box transition ring muscle-ups, or move to a strength progression with strict pull-ups + strict dips, or toenail spot pull-ups + push-ups.

MetCon: "Misirlou"

75 Wall Balls, 20/14 lbs

50/40 Row Calories

25 Burpee Box Jump Overs, 24/20 in

15 Ring Muscle-ups

Time domain: 11-15 mins

Time cap: 20 mins

Accessories:

Every 1 min for 9 mins, alternating between:

12 Feet Elevated Parallette Push-ups

20 Kettlebell Gorilla Rows, pick load

12 Dumbbell Glute Bridge Pull Overs, pick load